Eat Your Way into Looking Younger

Of course you would love to believe that there are foods that can actually slow down the ageing process. The good news is that this kind of belief is anchored in truth. What is even better news is that you do not need to walk a thousand miles to obtain these foods. They are all available in your neighborhood supermarket.

Research has shown that if you have more colors in your daily diet, the healthier you will be as they help boost your immunity.

The color of the fruit or vegetable is an indicator of the presence of disease-fighting chemicals called antioxidants. These anti-oxidants can slow down the signs of ageing and delay the onset of wrinkles, even minimize them.

Chain reaction

To understand the nature and role of antioxidants you have to know something about free radicals.

When the body burns oxygen to produce energy, unstable molecules are created. These 'free radicals' attack the nearest stable molecules to get electrons. This results in a chain reaction and more free radicals are formed.

Free radical damage has been associated with many diseases such as cataract, heart disease, diabetes, arthritis, ageing and cancer. Free radicals can also contribute to premature aging.

Environmental factors such as pollution, smoking, alcohol, stress herbicides, radiation and ultraviolet light can also cause free radical formation. Anti-oxidants, which are basically nutrients or enzymes, protect the cells against the effects of the free radicals, neutralize and render them harmless. Some of the powerful anti-ageing anti-oxidants are vitamins C and E, carotenoids (including beta-carotene), the mineral selenium and flavonoids, which are found in plants.

Many antioxidants are often identified in food by their distinctive colors – the deep red of cherries and tomatoes; the orange of carrots; the yellow of corn, mangoes, and saffron; and the blue-purple of blueberries, blackberries, and grapes.

Green

Kiwi fruit, Honeydew melon, Avocado, Spinach, Lettuce, Asparagus, Peas

Nutrients: Lutein and Zeaxanthin. Indoles and Glucosinolates. Lutein and Zeaxanthin are natural pigments found in vegetables as spinach and in various fruits. Indoles and glucosinolates are compounds found in broccoli, cabbage and cauliflower.

Health benefits: These antioxidants help promote healthy eyes by reducing the risk of age-related macular degeneration and help protect against cataracts. They also fight against cancer and are anti-inflammatory.

Purple/Blue

Eggplant, Purple cabbage, Purple grapes, Figs, Black raisins, Plums, Prunes Blackberries, blueberries, elderberries

Nutrients: Anthocyanins, phenolics and resveratrol. Phelonic acids are found in seeds and skins of grapes. In vegetables it is in the leaves. Resveratrol, an antioxidant, helps increase good cholesterol.

Health benefits: These help reduce the risk of strokes, help improve memory, promote health and postpone ageing.

Red

Watermelon, Tomatoes, Beets, Red peppers, Red apples, Red grapes

Nutrients: Lycopene and anthocyanins. Lycopene is a carotenoid and has been found to possess antioxidant properties. Anthocyanins are types of flavonoids or compounds that have antioxidant properties.

Health benefits: These help fight cancer, keep the heart healthy, improve vision and memory, maintain urinary tract health and protect against premature ageing. Because of the anthocyanins, they also have anti-inflammatory and anti-viral benefits.

Orange/Yellow

Sweet potatoes, Grapefruit, Mango, Yellow pepper, Carrots, Pineapple, Peaches, Pumpkin, Apricots

Nutrients: Carotenoids and bioflavanoids. Carotenoids are fatsoluble nutrients that produce colors in fruits and vegetables. Bioflavonoids are a group of naturally occurring plant compounds that have antioxidant properties.

Health benefits: Maintain the immune system. Prevent heart disease, protect against cancer and improve vision. They also have therapeutic effects and lower the risk of arthritis and stomach disorders.

White

Bananas, Onions, Cauliflower, Garlic, Ginger, Turnips

Nutrients: Anthoxanthins. Typically, white colored vegetables contain this chemical compound that can keep your heart healthy.

Health benefits: This compound helps lower cholesterol and blood pressure, prevents heart disease and decreases the risk of cancer.